flo-runners    Be part of the movementstrength training:    To achieve the most from your body     and also significantly ...
flo-runners    Be part of the movementstrength training:      Standing Abductor Raise      this exercise rargets the mus- ...
flo-runners    Be part of the movementstrength training:     Single Leg Bridge     this regular bridge progression     pla...
flo-runners    Be part of the movementstrength training:   Latral Lunge   A challenging mobility exercise   for the hips a...
flo-runners    Be part of the movementstrength training:     Reverse Curl     An exercise that very ef-     fectively work...
flo-runners    Be part of the movementstrength training:       Box/Bench Jump       a brilliant exercise for devel-       ...
flo-runners    Be part of the movementstrength training:   Asymmetric Press-Up   Slightly different to a regular   press-u...
flo-runners    Be part of the movementstrength training:the combination of drills in article 2with these strength training...
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FLO-Runners Resistance Training

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FLO-Runners Resistance Training

  1. 1. flo-runners Be part of the movementstrength training: To achieve the most from your body and also significantly reduce the risk of injury, strength training really must be a component of your running training.Strength provides propulsion, stability and helps to achieve greater levels ofstamina and endurance as a result. The potential for improvement is greaterwithin strength training than within cardiovascular training as your bodyhas a lesser return from cardio training overall. Strength can be improved sig-nificantly and while there can be concerns from runners about gaining musclemass and making the legs in particular feel “heavy,” the gains that you willexperience as a result of the extra strength are greater than any potentialdownside that extra muscle might bring. Step-Up a movement that enhances hip extension, working through the glutes and hamstrings. performed quickly, it can also be a very effective dynamic power-building exercise. 1 Stand straight with one foot on the bench and one on the floor. 2 Step up with one leg and follow with the other. Return to the starting position. Complete the set number of reps before repeating on the opposite side. For added intensity, add dumb- ells or a barbell.
  2. 2. flo-runners Be part of the movementstrength training: Standing Abductor Raise this exercise rargets the mus- cles of the outer buttocks, the gluteus medius or hip abduc- tor, and is also very effective at toning the outer thighs. 1 Hold onto a chair/exercise bench for balance and start with your feet hip-width apart. 2 Lift yourleg straight to the side about 30-45 degrees with a slow and controlled move- ment. Take care not to lift your- leg higher than 45 degreesor to bend sideways at the waist. Hold for 1 second, then return to the start position. Straight Leg Donkey Kick Working your glutes provides great strength and stability in the hips. This simple isolation exercise is an effecrtive way of target- ing the outer range of the hip movement, which is essential for good running posture and strength. 1 Face the floor with your knees and forearms support- ing your body and your back straight. Straighten your right leg out behind you, keep your left leg bent at 90 degrees. 2 Keeping your right leg straight, lift it up towards the ceoling. Return to start position and repeat with your left leg.
  3. 3. flo-runners Be part of the movementstrength training: Single Leg Bridge this regular bridge progression places a greater workload onto one side and will increase the feeling of overload rapidly 1 Lie on your back with your feet on the floor and knees bent. Keep rolling your pelvis forwards and backwards until you are happy you have found the mid-point (neutral pelvis). Hold this position. Remove one foot and hold this leg in line with the other one. 2 Under control lift your pelvis off the floor until your hips and knees are in line with your shoulders; keep both legs parallel. Lower into the starting position and then repeat. Clam This side lying exercises tones up the hips and thighs and teaches pelvic stability as the leg rotates inward and outward at the hip. 1 Lie on your side with your hips and shoulders in a straight line. Bend your knees so that your thighs are at 90 degrees to your body. Rest your head on your top arm and stack your legs slightly apart. 2 Keeping the insides of the feet touching at all times, slowly open up your legs by engaging the glute of the upper leg. Lower down under control. Repeat as necessary
  4. 4. flo-runners Be part of the movementstrength training: Latral Lunge A challenging mobility exercise for the hips and core. A great exercise for developing single leg stability and strength. By moving laterally the body has to compensate against lateral forces that can be seen in run- ning gait. 1 Start with feet together in a composed upright position focussing on posture and your core muscles. 2 Step out to the right and bend the leg to 90 degrees, Maintain your upright posture and straighten the inside leg. Rebound back to the start position in a single move- ment. for added intensity add a weighted ball, barbell or dumbells. Russian Twist one of the best exercises for the abdominals and obliques. It is also great for improving lower back strength, balance and flexibility. 1 begin seated with your knees bent and your heels flat on the floor. Lean slightly back while maintaing an uncurved spine until your knees are level with your chest. Keep your hips as still as possible and rotate your shoulders and spine to the right. 2 Rotating your whole torso, not just your arms, change shoulders and twist to the left. Repeat for the desired volume of repetitions. Add a ball for added intensity.
  5. 5. flo-runners Be part of the movementstrength training: Reverse Curl An exercise that very ef- fectively works the lower abdominals, and area that is particularly important for general stability and injury prevention. 1 Lie on the floor on your back. Put your hands by your sides with your feet up and your thighs perpendicular to the floor. They should not go lower than this during the movement. 2 Using your lower abdomi- nals, roll your pelvis, to lower your hips towards the floor. Your legs will now be at a 45 degree angle to the flor. Return slowly to the starting position. Hyper Extension An exercise that targets the extension of the thoracic area of the back which commonly becomes hunched due to poor posture. 1 Start by lying on your front on the mat. Make sure you keep a straight line through- out your body from ankles, knees , hips, shoulders and neck. 2 Lift your chest off the floor, making sure your chin is tucked in. Hold this top posi- tion for a few seconds and then lower under control. Repeat for the set number of reps.
  6. 6. flo-runners Be part of the movementstrength training: Box/Bench Jump a brilliant exercise for devel- oping explosive strength in the legs as it requires you to develop your jumping force from a dead stop. 1 Assume a deep squat posi- tion in front of a medium sized box with your hands by your hips. 2 Jump up with both feet on the box,trying to keep your back straight as you do so. 3 Land softly in a squat posi- tion on the balls of your feet. Step backwards to the starting position and repeat for the set number of reititions. Dumbell Twists A great exercise for building strength in the core. 1 Begin by holding a suitably weighted dumbell infront of your chest. Squat down, make sure you push your hips back and keep your back neutral. 2 Pivot and rotate your hips and spine to your right, keep your back straight. Return to the centre before repeating to your left.
  7. 7. flo-runners Be part of the movementstrength training: Asymmetric Press-Up Slightly different to a regular press-up, this isolates each side of the upper-body in turn. 1 Assume a standard press-up position, face down but with one hand on the floor and the other on a low box or step. Both hands should be directly under the shoulders and your legs extended with the balls of your feet touching the ground 2 Lower your torso to the ground until your elbows form an approximate 90 degrees angle, before raising yourself back up by attempting to push the ground away from you. Repeat for the other side. Bent-Over Row a multi-joint movement that is gresat for stimulating strength- ening the posterior muscles of the back. 1 Holding a barbell or dumbel- ls in a wide grip position, bend your body from the hips, keep- ing the lower back straight. 2 Pull the bar towardsthe base of your chest, keeping the elbows in a wide position and pulling your shoulder blades close together. Return to the start position and repeat for the set number of repititions.
  8. 8. flo-runners Be part of the movementstrength training:the combination of drills in article 2with these strength training plansproduce a combined strengthening andmobilizing effect that will help tomaximise your performance. dont missthese sessions; they will genuinelytransform your running.resistance Circuit 1Step-Up 20 reps each legSingle Leg bridge 20 reps each legRussian Twist 30 repshyper extension 20 repsbox jump 20 repslateral lunge 15 repsreverse curl 30 repsHyper extension 20 repsSingle leg deadlift 15 reps each leg repeat this exercise cirquit 2-4 times rest for 1 min between cirquitsresistance Circuit 1standing abductor raise 20 reps each legSingle Leg bridge 20 reps each legdumbell/medball Twist 15 reps each sidehyper extension 20 repslateral lunge 20 repsclam 15 repsstraight leg donkey kick 30 repsHyper extension 20 repsstep-up 15 reps each leg repeat this exercise cirquit 2-4 times rest for 1 min between cirquits

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